THE SHIFTY LAB
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4-week Shifty Guard Blueprint · Week 1 in progress
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Current Week
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Sessions Done
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Vertical
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Streak
3 days
4-Week Program Calendar
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MON
TUE
WED
THU
FRI
SAT
SUN
WEEK 1
Lower Power
✓
Upper Pull
✓
Court Skills
✓
Rest
Hybrid Conditioning
Upper Push
Active Recovery
WEEK 2
Vertical Plyos
Weighted Cali
Handles
Rest
Lower Strength
Skill Pulls
Mobility
WEEK 3
Lower Power
Upper Pull
Court Skills
Deload
Hybrid Conditioning
Upper Push
Active Recovery
WEEK 4
Test Vertical
PR Pulls
Game Sim
Rest
PR Squat
PR Push
Reflect